Warm Up:

2 Rounds

  • 15 Sit-ups
  • 15 Russian Lunges
  • 15 Burpees
  • 200m Row

Mobility:

3 rounds

  • 30 seconds German Hang
  • 15 seconds rest
  • 1:00 Weighted shoulder extensions
  • 15 seconds rest

Skill/Strength:

With a 10 minute clock, accumulate 2:00 L-sit or L-hang

*Begin with 15 seconds sampson stretch per side. Every time you break, perform another sampson stretch hold (15 seconds/side).

**Scale L-sit such that your first round is approximately 30 seconds

Conditioning:

6 Rounds for Quality

  • 30 Sec. Ring Dips (1st four rounds strict)
  • 30 Sec. 15' Rope Climbs (or 12' from seated)
  • 30 Sec. Plank Push-ups (Use barbell in rack to scale)
  • 30 Sec. Handstand Hold (Scale to Wall Walk/Wall Plank)

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